There’s no denying that exercise has tremendous benefits. But despite the countless health benefits exercise brings, staying motivated and sticking to a routine are challenging. With this in mind, you must integrate workouts that you enjoy doing into your daily routine. That way, you can build the self-discipline to exercise. If you do not know where to start, you can enlist the services of expert trainers to provide you with an effective workout plan designed for your fitness goals. Personal trainers are a great help, especially if they have taken specialized programs like Fitness Australia courses.
However, if you want to do something on your own, you can try running. You don’t need to run long routes every day to achieve your fitness goals. A short jog of 30 minutes, five days a week, can transform your body. You can start slow and then increase your pace as you go.
Running is best for people who want to build endurance and strength. You need to train your body to run, and it becomes stronger in the process. If you are a beginner, here is a guide to help you get started.
How to Begin
Running is not a tricky business; there’s no need for any equipment. However, if you want to incorporate this exercise into your daily routine, there are some things that you should invest in.
The most common mistake that people commit is that they start running in sneakers. As a result, their feet hurt, and they quit. Therefore, you must buy high-quality shoes specifically designed for running. They’ll keep your feet comfortable and allow you to adjust to a range of motion.
The sweat-wicking fabric absorbs sweat and allows it to evaporate. This reduces moisture that causes discomfort while running.
Something to track your progress
This can be anything. A smartwatch or smartphone is enough to do the job. Calculating the distance you have run, calories you have burnt, and steps you have taken allows you to track your progress effectively.
Music is an essential asset when it comes to running. Sprinting to a pop song is a lot easier than jogging while hearing traffic horns. Create a running playlist beforehand so that you don’t have to slow down after every few minutes to change the song.
What Running Does for Your Body
Your body goes through changes when you introduce a workout routine. Some changes are similar to every form of exercise, while some are reserved for running. The benefits are as follows:
Makes your heart stronger
While running, your heart rate increases. It happens because your heart works hard to produce pump more blood. While it contracts and relaxes, it works out, thus becoming stronger. This leads to a better distribution of oxygen and nutrients in your body.
Do you know that your brain can always use more oxygen and blood? Running helps it serve its purpose and develop new neural connections. Neurotransmitters essential for cognitive functions like memory also get boosted.
Reduces stress substantially
When you run, your brain produces more endorphins and, thus, fewer stress hormones. The blood circulation to your brain increases, which temporarily calms response to frustrating situations.
Here’s an interesting fact—when you run, your muscles slightly tear up and are then rebuilt. That’s exactly how they become stronger. Running inhibits the breakdown of proteins that speed up muscle growth.
Reduces risk of cardiovascular diseases
Running is a strenuous physical activity that uses both acids and carbohydrates to gather the required energy. A significant advantage runners have over non-runners is that their heart rate becomes slow, but the amount of blood pumped with every heartbeat rises. Due to all these efficient functionalities, the risk of cardiovascular diseases is reduced. Although runners are not immune to them, they rarely get these problems.
The feeling of calm and deep relaxation after running is called a runner’s high. Earlier, it was believed that a runner’s high is caused by endorphins. However, researchers have concluded that the “happy hormones” should not take all the credit. There’s another chemical called the endocannabinoid that shows similar characteristics as compounds found in marijuana. With these hormones combined, they activate the opioid receptors that are also activated by morphine and heroin. When these chemicals reach your brain, they make you feel calm, and all the pain just vanishes.
Then your body releases dopamine that’s responsible for love and pleasure. It’s ironic as your body starts producing all these chemicals to help you feel better after the pain and stress of running.
The Bottom Line
These are all the benefits that come with running. When you’re out there, listening to music and burning calories, you feel marvelous. It provides a sense of accomplishment that’s unmatched by any other form of exercise. Your whole body works to get you going and keep you mentally sharp, which is enough reason to stay active in the long run.